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Home Gym Exercise Guide
Developing the Abs / Core
Select the desired weight. Attach ‘Lat bar’
to Upper pulley. Sit facing the back pad with your
feet flat on the floor. Grasp ‘Lat bar’ using a
narrow grip with Lat bar behind your head.
Contract your abs to stabilise yourself. Pull your
arms down and return in a slow and controlled
manner. Repeat.
Beginners:
10 Reps with light weights
Intermediate:
10 Reps / 3 sets
Advanced:
10 Reps / 4 sets with gradually
increasing weights
Developing the Quadriceps
Select the desired weight. Position back of your
knees on top of Foam rolls. Place your legs over
the foam knee pads, and behind the foam ankle
pads. Extend your legs forward, pivoting from the
knees, to full extension. Return to the start
position in a slow and controlled manner and
repeat the exercise.
Beginners:
10 Reps with light weights
Intermediate:
10 Reps / 3 sets
Advanced:
10 Reps / 4 sets with gradually
increasing weights
Developing the Inner Thigh
Select the desired weight. Wrap the ankle strap
around leg to be exercised. Attach ankle strap
to Lower pulley using Clip hooks. Stand beside
Lower pulley, feet shoulder width apart and leg
to be exercised, next to pulley. Swing your leg
across your body ensuring it remains straight
throughout. Return to the start positon and then
repeat
.
Beginners:
10 Reps with light weights
Intermediate:
20 Reps with light weights
Advanced:
20 Reps / 2-4 sets with gradually
increasing weights
Seated Leg Extension
Inner Leg Kick
Lat Pull Down
